Every :90 x 6, complete the following,
ODD) 8-10 Close Grip Bench Press
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 ”work sets”, athlete’s should have a chance to warm up before starting these sets.
EVEN) 25 Banded Pull-aparts
2) Make sure pull-up scaling is good to go.
5 Rounds, NOT FOR TIME:
2 Turkish Get-ups after each completed round (1 on each side)
10 KB Rows ea. side
20 KBS (53, 35)
ADV: (45, 30)
INT: (Band Assisted Pull-ups) (35, 25)
BEG: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)
*Ideally your athletes will use the same weight for TGU as they use for KBS.
20:00 Cap on this Work
Abs w. plate Switch: 4 x 20s work/20s rest.